How many times do we encounter relatives, friends or acquaintances who, in addition to stresssuffer anxiety? Factors that cause both include moving, starting a new school or job, illness or injury, a family member or friend with a health problem or injury, death of a loved one, marriage or childbirth.
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Those suffering from stress and anxiety may have some physical symptoms: abdominal pain, muscle tension, headache, rapid breathing, rapid heartbeat, sweating, tremors, dizziness, frequent urination (the need to urinate more often than usual), appetite changes, sleep problems, diarrhea and fatigue.
There are several ways to relieve stress and anxiety, including:
- Do the exercises: Physical activity will be your best weapon in the fight against stress and anxiety. Your health benefits will increase with the frequency with which you exercise. Try to find an exercise program that you enjoy and enjoy to the fullest so that you don’t fall into a routine and lose motivation.
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Taking supplements under medical supervision: Some supplements help reduce stress and anxiety. Some of the most common are lemon balm, omega-3 fatty acids, ashwagandha, green tea, valerian, and kava.
- Aromatherapy Applications: Lighting a scented candle can help you reduce feelings of stress or anxiety. Fragrances that are particularly relaxing include: lavender, rose, vetiver, bergamot, Roman chamomile, orange blossom, frankincense, sandalwood, ylang ylang, orange or orange blossom, and geranium.
- Control your caffeine levels: High doses of caffeine found in coffee, tea, chocolate, and energy drinks can increase anxiety levels. Everyone knows how much caffeine they can consume. If you notice that caffeine makes you nervous or anxious, consider stopping your use.
- Spend time with loved ones: The fact that you spend time with your family will help you relieve stress, mainly because you are surrounded by people who love and care for you.
- Chewing gum: Chewing gum causes brain waves similar to those of relaxed people. In addition, a recent study found that stress relief was better when people chewed harder.
- Write your feelings: By writing down what happens to you, you can better deal with stress. Another option is to write down the things you are grateful for. Gratitude can help relieve stress and anxiety by focusing your thoughts on the positive things in life.
- Find ways to laugh: Laughter is a great way to relax and relieve stress. In the long run, laughter can help boost your immune system and mood. Try watching a funny TV show or hanging out with friends that make you laugh.
- Learn to say no: By taking control of certain aspects of your life that you can change, you will get rid of stress. One way to do this is to say “no” more often. Taking on too many responsibilities can leave you feeling terribly overwhelmed. Learn to be selective in what you accept and say “no” to unnecessary things.
- Avoid procrastination: Procrastination can make you act reactive, making you flounder to get things done. This can lead to stress, which negatively affects your health and sleep quality. It is very important that you start preparing a to-do list organized by priority. Set realistic deadlines for yourself and work towards it. Work on what you need to do today and do it non-stop. Switching from one task to another or doing multiple tasks at the same time can be extremely tedious.
- Practice Mindfulness: full consciousness or attentiveness describes practices that fix you in the present moment. Doing this practice can help you fight negative thoughts that cause anxiety.
- Sign up for yoga classes Yoga has become a great stress-relieving exercise for people of all ages. It can help lower cortisol levels, blood pressure, and heart rate, as well as increase levels of gamma-aminobutyric acid (GABA), a neurotransmitter that is reduced in mood disorders.
- Physical affection: Stroking, kissing, hugging, and even sex can help relieve stress. Positive touch can help release oxytocin and lower cortisol levels, thereby lowering blood pressure and heart rate.
- Listen to soothing music: Listening to music can have a very relaxing effect on the body. Slow instrumental music can trigger a relaxation response, helping to lower blood pressure and heart rate. Similarly, other types of music such as Celtic, Native American, and Indian can be especially relaxing. However, just listening to the music you like is also effective.
- Do deep breathing exercises: Mental stress activates your nervous system, signaling your body to go into fight or flight mode. During this reaction, stress hormones are released and you experience physical symptoms such as increased heart rate, increased breathing, and constriction of blood vessels. There are several types of deep breathing exercises, including diaphragmatic breathing, abdominal breathing, belly breathing, and rhythmic breathing.
- Spend time with your pet: If you are one of the lucky ones who has a pet, this will help you reduce your stress levels and improve your well-being significantly. Interaction with your pets can help you release oxytocin, a brain chemical that promotes good mood.
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So now you know! If you start to feel stressed or anxious, you can do one of these things to make these conditions go away and your quality of life improve completely.
